Been away for a few days.
Did you all miss me?
Of course you didn’t hardly anyone reads these posts anyway 😂
There are a lot of underrated exercises out there.
The reason most people won’t do them is because they’re hard, put simply.
Not to mention everyone is caught up in doing all the standard isolation/mirror muscle work.
3 such movements that will literally change how your feel and perform are:
– Kettlebell Swings (Kettlebell snatch when you know it)
– Turkish Get Ups
– Loaded Carries
Let us take at look at all three, their benefits and how you can apply them in to your training.
Kettlebell Swings –
If you know me you’ll know I love these because they load your posterior chain, teach you how to hinge, improve your grip strength, VO2 max and are great for posture too.
Once you have the adequate skill requirements I would advise moving on to the kettlebell snatch, it offers all the same benefits with the added bonus of anti-rotation and shoulder stability/strength/ROM+Health.
They’re not easy when done properly.
That said, you should have them in your workouts, especially if you work at a desk.
10-20min per day will be enough to literally change your life.
Turkish Get Ups (TGU’s) –
A great way to warm up and start your workouts because they will mobilise and activate pretty much every muscle in your body.
They’re easy enough on paper, however once you start doing them and progressing to a heavier weight you’ll find this soon changes.
Balance, core strength, coordination, mobility, strength and most of all fun, that’s what TGU’s will be to you.
You might think that simply standing up and then reversing that movement is easy, you’re welcome to think that, even if it is incorrect, 😁
On a serious note, 10min of alternating side TGU’s as a warm ups will change how your workouts feel and make your body feel 10times better, or at least 7 times better.
If you want challenge in the 10min block aim to do 3 TGU’s consecutively before swapping arms.
Lastly we have a favoured movement of Strongmen the world over.
Loaded Carries –
Want to strip fat? Loaded Carries.
Want to build some muscle and an impressive back with an iron clad grip and legs that won’t buckle when the going gets tough? Loaded Carries.
Want to build mental resilience? Loaded Carries.
These are literally one of the most under utilised movements and it shows.
In daily life we are always having to pick things up and having to take them from point A to B, yet when people go to the gym the sit or lay down to move things.
Did you know that in an idea world you should be able to carry your own bodyweight at least 100m?
^^ Okay, that’s not an absolute thing, however it’s a good test of your strength.
Picking things up and wandering around with them is primal and one of, if not the most effective movement/exercise you can do, especially if you’re short on time.
You have many various of loaded carries, you can hold something close to you, by your sides, over your head, one by your side one over head, with bars, bags, dumbbells, plates, anything, just pick it up ann move with it.
If you want to make yourself robust and strip fat, try doing 10-20min of carries at the end of your usual workout, trust me, you won’t regret it.
If you don’t do these three things, you should.
They will make you feel healthier and help protect your from injury.
If all you did was Swings (or snatches), TGU’s and a variety of Loaded Carries, you’d be strong, conditioned and look pretty dam awesome too.
Give it some thought.